Good job Walleye… we SHALL succeed!!
I know what you mean by the progress… I went back and looked at my log from my rehab, where I was working out with broom sticks, cans of soup and tennis balls.
I remember I was happy to progress to cans of apple juice. So, things could be worse!
Yesterday’s Log
250/29/102 I went too high on the fat content. It all crept up on me.
Today is day 2 of the cortisol protocol. The only thing I notice so far is that I’m so thirsty I can’t stand it. I’m obviously peeing a lot. I’m not going near the scale until Saturday.
The doc gave me some ambien and I’ve been taking that at night as well. So far I’ve been to sleep before midnight and slept straight through to 7 AM.
I’m starting to have more energy in the AM but the afternoon I still hit my slump. But what do I expect I’ve only been doing this for 2 days now.
I plan on eating big right after my leg workout. I’ll plan on getting 120 g of protein with 50 g BCAA during the workout, 20 g whey prior. That will pretty much take care of the rest of my protein needs for today.
Yes Bunny, we will prevail. I can’t wait until October before Pheasant season in SD, I’m hoping to be around 15% body fat or lower or around 265-270 and back to a 38 inch waist.
Keep your eye on the goal!!!
Today’s Workout
Squats
225x6
315x6
315x5
315x4 (My back gives out before my legs do)
Stiff Legged Dead Lift
225x6
315x6
315x6
315x4
Lunge
6x5
6x6
4x6
Bulgarian Squats
6x5
6x6
4x6
Leg Ext
150x5
150x6
165x6
180x5
Leg Curl
9x6
10x6
12x6
12x5
Pre Workout 22 G Whey + 10 G Creatine + 5 G BCAA + 700 Mg Vit C
During Workout 42 G BCAA Drink
Post Workout
77 G Whey + 42 G Glutamine + 20 G Glycine + 800 MG Phosphdytlserine
Overall Diet
2 TBL Fish Oil
1 Greens Powder + 1 TBL Psyllium + 1 TBL Flax Seed Powder + Vit E +3 CLA
150/0/42 Sirloin Steaks
242/20/68
Cortisol Protocol is giving me more energy in the afternoons now.
I haven’t weighed in since Monday morning at the Doc’s office. Since I’m going back there on Monday that will be the weigh in day for me.
That’s all for now.
Morning after legs . . .
I added 40 pounds to my squats yesterday. I feel it today. When I get down low it doesn’t workout my legs as much as my lower back.
I pushed them though. The other interesting thing. . .
If you ever drink a huge protein shake with Glutamine and Glycine, you will retain water like you ate a salty greasy pizza. I consumed my shake and in the 3 hours before bed I drank a gallon of water!
I went to bed and I got up 3 times with a very full bladder to pee. I replaced 1 quart of water through the night. I went to bed early around 10:45 and woke up at 9 AM. I still feel pretty tired but I took my 8 caps of Yang R ALA and drank 1 quart of water.
I’m getting ready to eat breakfast now. Today’s the day off, my legs need it.
Cortisol Protocol Update:
I think this stuff is working. I used my sleeping pill with ZMA + Z-12 + Serenity last night. Went down at 10:30 and woke up at 6 AM. I tried to sleep longer but I couldn’t. I had breakfast and I have good energy so far.
Yesterday Food Log 252/10/58!!!I I finally got my fat intake in the lower end of the 60-80 range.
I’m eating pretty much steaks and chicken breasts for my protein. I also cook up a bunch of hamburger and submerge it in hot water, all the fat goes to the drop and drains off. I then take out what I need and then season it. It comes out as lean as chicken breasts.
Not much today other than my 50 Minutes of cardio.
Boring Part Diet:
252/4/76
Weight 319
50 Min Cardio Note: I felt really weak during the last 10 minutes of my session. That’s never happened before. I was light headed and tired. I don’t know what that was about.
I rushed home, ate, and went to help a friend move to a new house. I was in solid sweat for about 5 hours.
Everyone had pizza, I stayed strong, I didn’t want to waste myself on pizza (Little Ceasars) which I don’t like anyhow. I just went outside, a couple people asked why I didn’t eat. I just said I do better lifting heavy things without food in me.
I was amazed at how much I sweated, I’m sure this will help jump start me through the plateau I’m at. I’m at the 20 pound mark.
In March I was 335, with high blood pressure, high cholesterol, and a lot of fat. I got down to 315 (20 pounds) and that’s where I’ve had a sticking point.
Now the last week when I was up 7 pounds, I think the labels on the meat were wrong and they were for raw meat instead of cooked. I’ll just take note of this for next time. I workout today and I’ll weigh in to see where I’m at. I’m hoping last night broke through the plateau.
Weigh In 318; Down a little bit, still bouncing off that 20 pound mark.
I thought yesterday’s activity would drop me more than that but oh well.
I guess today is my carb up day. . . . Not so much by choice but by convention. I had this egg cassorole thing that I’m guessing was 40/30/40 then my protein shake had 20 g carbs and I had 15 grams of carbs with breakfast. At a high guess I’m at 75 g for the day. I’m done eating though
Here’s my peri workout nutrition:
Pre Workout
700mg Vit C with Quecertin (I don’t know what quecertin is but it’s supposed to help you absorb the Vit C) + 5 G BCAA
During Workout
40 G BCAA
Post Workout
88 G Whey
50 G Glutamine
800mg phosphadytlserine
25 G Glycine
10 G Creatine
20 G Carbs in the protein shake
I’m at
212/75/75 for the day.
My workout results
Squats
275x6
315x6
335x4
335x4
Dead Lifts
315x6
365x6
415x6
415x4
I had a good day with legs
Bench Press
225x6 (I paused 1 sec on the bottom to warm up
225x6
225x6
275x4
Seated Row
180x6
195x6
210x6
225x4
Barbell Press
135x4
135x4
135x4
I was spent by this point. I never did overhead presses with the barbell before, this is quite a challenge!!!
Pull Downs
195x6
210x5
210x4
I just plain out ran out of gas. I’m glad my legs are coming along well now. I’m still trying to slug down my PWO shake . . . glutamine tastes pretty bad.
I don’t know if T-Nation will accept me for the physique clinic I’ve always had a tough time getting below 20 pounds off my weight. I’m keeping at it though.
I’m sleeping well at night now, it will be interesting to see once I’m done with this protocol if I still sleep well without any aids.
Happy’s Father’s Day.
Walleye… awesome numbers!
Glad to here the cotisol/ sleeping protocol is working!
It is quite humbling doing the standing barbell press. I know I was doing 275 on the seated smith machine, so being under 200 pounds while standing was a blow to my ego. I know it will only make me better/ stronger though.
Your DL’s are coming along nicely…
Thanks Bunny,
I was quite sore after the barbell press, so I’m going to do more of these.
I think it’s more of coordination too, I felt like a drunk baby trying to lift it.
I got back from the Doctor’s office with my Blood test results.
The good news: my triglycerides are down and my HDL is up, that’s a sign from the fish oil. My over all cholesterol is 218 and this one test that measures the overall risk of heart trouble in the blood was 7.5 TIMES the normal amount.
That’s not good. I explained my diet and the doctor said that she can put me on prescription vitamins called “Heart Health” for 3 months to see what that does. If I respond positively to them they will be my multi vitamin.
The other bad news was my test levels. I’m in the “normal range” at 450 but that’s the low end of the range and at my age I should be a lot higher. She gave me a prescription for Androgel. I guess it’s like a patch and she said there’s a few opinions but she says that some research suggests that if I go for 3 months it should be enough to raise my T levels and keep them there for a while.
The bad news is that my insurance will not cover this because I’m in the “normal” range. So I’ll be shopping around but we’ll see what happens.
I’m feeling better from the cortisol protocol numbers but nothing spectacular. I’m sure the next 3 weeks will tell the tale.
I’ll post later with my numbers and diet. Oh yeah they gave me a Vitamin B-12 shot today too to see if my energy levels is from this. I think this was more of process of elimination than anything else.
Until later . . .
very nice log, keep the hard work up.
Diet
250/10/65
Weigh In 318.5 down 1 pound for the week.
Workout
Bench
225x6
245x6
275x6
295x3
Rows
185x6
205x6
205x6
205x5
Incline
75x6
80x6
90x6
100x6
45 Pulldowns palms in
195x6
210x6
225x6
225x5
Dumbbell Press
60x6
60x6
60x5
60x4 (Ran out of steam)
Pull Downs
195x6
210x6
210x5
210x4
A couple things:
I’m sort of scared about going on androgel, so I think I’m not going to do it. I think I’ll go on Alpha Male and see if that works. I don’t want to mess with my hormones.
Androgel costs $250 for a month. I could try Alpha Male for much less.
If you all have any information about androgel I’d love to here it.
I’m most interested in getting my heart in better shape so I can be there for my kids a little longer.
[quote]walleye49 wrote:
A couple things:
I’m sort of scared about going on androgel, so I think I’m not going to do it. I think I’ll go on Alpha Male and see if that works. I don’t want to mess with my hormones.
Androgel costs $250 for a month. I could try Alpha Male for much less.
If you all have any information about androgel I’d love to here it.
I’m most interested in getting my heart in better shape so I can be there for my kids a little longer.
[/quote]
Hey walleye,
Love your thread. Cutting edge that many of us are avidly interested in. I wouldn’t dive blindly into the Androgel. HRT (hormone replacement therapy/treatment) is very tricky.
No doubt, you would benefit with higher T levels in the short term, but estrogen has a nasty habit of raising in tandem with T (or shortly thereafter). The result of climbing estrogen levels can leave you worse off than before you started.
Add to that the potential of the testes atrophying once your body “thermostat” adjusts to higher Testosterone levels supplied other than from the testes. There is a lot of good information in “The over 35 lifter” forum. KSMAN is the resident expert.
Once you start introducing androgel or testosterone, you have to be prepared to balance it off with an anti-aromatase to control estrogen, and also be prepared to supplement with hCG (human chorionic gonadotropin) to plump up the testes in the case of atrophy.
If you thought androgel was expensive, you should price hCG. Anti-aromatase in liquid form can be had relatively cheaply at the research pharmaceutical companies. I would look at some of Charles Poliquin’s strategies - like his testosterone protocol. Check out his website, he has a writeup on it:
( http://www.charlespoliquin.com/index.php?
option=com_content&task=view&id=1046&Itemid=1034
8 )
If the link doesn’t work, just look up “Testosterone boosters – how I help my clients the legal way” on Poliquin’s site.
Black Cat,
Thanks, that echoes my thoughts. I’m currently on a cortisol protocol right now for 30 days. I’m taking many of the same supplements as are recommended for the T raising one.
I’ve always been scared of messing with my body’s hormones. That’s probably why when I was younger I never got into drugs. I didn’t want to mess myself up.
I’m going to post a question on the THIB zone and the over 35 site regarding T and high cholesterol.
Thanks,
walleye
225/40/62
Carbs all came in the morning fresh strawberries and pineapple.
Weigh in 314!!!
Workout
Squats
225x6
275x6
315x6
Deads
315x6
365x6
415x4
I was dead I didn’t have any energy. I didn’t take my creatine pre workout that may have been part of it.
Lunges
6x6
6x6
5x5
Bulgarian Squats
6x6
6x6
5x5
Leg Ext
150x6
180x6
205x6
220x5
Leg Curl
10x6
11x6
12x6
13x6
I had some old Alpha Male that expired 5/7 so I took some. It had a good effect, the energy came back noticably. I also had some old HOT-ROX and I took one of them.
Since I’ve been in dieting hell for the past 3 weeks I finally cracked 314.
Alpha Male Dosage 3 pills and then 2 pills
HOT-ROX 1 daily.
I’m also beginning a heart vitamin to bring my cholesterol. My doctor recommends them to help my heart.
I’m excited to get past this plateau. Too bad I have to bulk up on next weeks eating.
60 minute treadmill on Friday,
Food log,
147/50/33
I know, but something was up I didn’t feel like eating at all. I don’t know if it’s the HOT-ROX or what. I’m only taking 1 per day.
Today,
200/32/60
I’m not hungry either. I hope this doesn’t continue as I’ll have to do something to eat more.
Workout:
Squat
225x6
275x6
315x4
Stiff Leg Deadlift
315x6
365x6
365x5
Man I’m tired . . .
Bench
225x6 (I pause 1 second at the bottom. It freaks out the spotter sometimes because they are used to guys bouncing it off their chest
245x6
265x5
265x4
Bent over row
185x6
185x6
185x5
185x4
Press
60x6
60x6
60x5
60x4
Pull Downs
195x6
195x6
195x5
195x4
I was beat. Probably because I didn’t eat much Friday. Tomorrow off and I’ll be off the old Alpha Male and then I’ll be using it 5 days on with 2 off, like the instructions say.
I believe the cortisol modulation that CT recommended is really beginning to work. The first 2 weeks I didn’t notice much. I’m beginning to notice a few things as a result.
– I’m not wired come evening anymore.
–I’m sleeping longer and deeper. This may be due to the sleeping pill. I’m not going to take them to see if I can fall asleep tonight.
–I see a noticeable difference with the fat around my belly.
This week is my eating week. I’m going to watch my intake and scale weight. I’m not sure what to do here but since it took me 3 weeks to come back from my 7.5 pound weight gain last time. I need to watch it more closely.
My main sources of protein this week will be cod, venison, chicken, eggs, and ground beef (I cook it, submerge it in hot water, stir it around, and then all the fat is drained off. I read some research that you end up with about 3 g of fat per 100g of cooked burger this way.)
I’m getting bored with my routine. I wouldn’t mind changing it up this week since this is my food week. I wouldn’t mind going up to 2 sets of 30-40 reps for 3 weeks again. Then 3 weeks for 20-30 reps, 3 weeks for 15-20 reps, 3 weeks for 12-15 reps.
Then I’d do my
Mon- Lower
Tues-Upper
Wed- Cardio 60 minutes
Thur-Lower
Fri-Upper
Sat Cardio 60 Minutes
Sun- Off
Maybe kicking it up a notch will help with the fat loss.
Lower Body Quad Dominant-
Squats 2 sets
Step Ups 2 sets
Calf Raises
Lower Trunk Twist
Sit Ups
Russian Twists
Upper Body
Dumbbell Press 2 sets
Dumbbell Rows 2 sets
Incline Press 2 sets
Pull Downs 2 sets
Shoulder raises 2 sets
Lower Body Glute/Ham
Deadlifts 2 sets
2 sets lunges to max
2 sets glute ham raises to max
Calf
Lower Trunk Twist
Russian Twist
Upper Body–Same as before.
I’m thinking with my re feed week, the fact that the cortisol protocol is working, and my gains are slowing on the 4-6 rep range this is what my body needs right now to be under 300 by 4th of July!
Weigh in 316
Lower Body Quad Dominant-
Squats 2 sets 135 x 30
135 x 15
Step Ups 2 sets
15 reps
19 reps
Calf Raises
40 reps
40 reps
Lower Trunk Twist
18
Sit Ups (on glute ham machine)
20
Russian Twists
14
350/23/100
This really shocked my system. My legs were pumped and I was tired but I recovered nicely. There’s nothing like high reps to shock the body into growth and hopefully more fat loss.
I think I’m needing to carb up about every 7 days as it really helps me increase my metabolism.
The cortisol protocol is working too. My belly fat is getting loser belly fat. More later. . .
Tuesday
250/50/75
Workout
Bench
135x32
135x16
Rows
125x30
125x25
Incline Dumbbells
40x36
40x28
Pull Downs
105x36
105x28
Side Raises 5 pounds (yeah, I feel tough)
40
Front Raises 5 pounds 28
Triceps
40x38
40x28
Curls 40x38
40x28
Something has changed with digestion, I can’t take the post workout shakes anymore. I only crave real food after a workout.
I need to change my diet, I don’t know what is going. I think I’ll see if that cheat to lose diet is at the library.
More later. . .
Well
I’m not a machine. My life got hectic recently and I’ve been working out and eating fairly well.
I had 2 days where I didn’t keep my diet. I won’t make excuses I just didn’t do it. I did manage to keep my carbs under 100 g each day, and my fat went up my protein went down.
I also had a drinking binge, I don’t no what to call it because I don’t get fall down drunk, but alcohol is so bad for you and it causes you to eat poorly.
Last week I got 3 training sessions in. 2 lowerbody and 1 upper.
I trained 60 minutes cardio on Monday, and did my upperbody yesterday. I’ve been working out in the 30-40 rep range although most of the time I get up to 25-30.
I will continue this for one more week and then begin training the 20-25 rep range. These workouts are much more taxing on your system. If you’ve never done high rep work before there’s nothing like it. You take a weight and you think you’ll be able to lift it 100 times. Then something happens, once you get to 20 reps you body says, this thing’s getting heavy. Then you pause for a second or two and pump out the next ten reps, your muscles are screaming at this point.
Anyhow, it’s a good change of pace for me. I’ll only be able to workout out until Thursday this week because of the long holiday. I’m just planning on doing some cardio sand dune walks.
That’s about it. I’m focusing now on 290 by Labor Day. I’m going to have to get this diet in order.
That’s it for now.
Improved Muscle Endurance after the 2 weeks of high reps.
The greatest gains are in my muscles being able to do the workload. Here’s today’s stats
Lower Trunk Twist 20
Russian Twist 30
Incline Situps 23
Seated calf raises
185x25
185x23
Deadlifts
225x24
225x20
Walking Lunges
10 reps
12 reps
Leg Curls
5x25
5x20
Leg Ext
115x20
115x20
There is something strange it’s like the body gets to 20 reps no problem then it just shuts down.
I need to keep my food log again, it’s too easy to cheat or get off eating or drinking bad stuff. That’s about it. I’ll be upper body tomorrow.